Avocado is a highly energetic fruit and very rich in monounsaturated fats, while the saturated fat component is quite modest.
Rich in omega 9, the same fatty acids found in olive oil, avocado is a food that fits well into the context of a healthy diet. However, attention should be paid to its high caloric intake: a whole fruit of medium size can in fact alone provide up to 500 calories.
This means that this fruit is to be added to the diet as a substitute, and not in addition to other foods. For example, if there is half an avocado in a salad, it is not advisable to add the oil as well. The vitamin supply of the fruit is also good, rich in potassium, magnesium and folic acid, an essential element for the development of the fetus in pregnancy, as well as vitamin E.
Avocados are very rich in fiber which, unlike oils, contribute to satiety, as well as “good” fats capable of fighting hypercholesterolemia. This fruit also helps the body absorb the fat-soluble vitamins introduced with meals, such as A, E and K. Then adding it to the salad helps absorb the vitamins from fresh vegetables.
In a low-calorie diet, however, it is not recommended to exceed half a tablespoon of avocado per day. Instead, it is better to completely refrain from consumption if you are following a diet low in Fodmaps, since avocado contains highly fermentable fibers that can cause intestinal swelling.
How Much Avocado to Eat per Day?
An average avocado is about 200 grams and contains about 320 calories and about 30 grams of fat so it can be combined with a second dish. This means that, although avocado is certainly a healthy fruit due to its high content of vitamins and mineral salts, it should certainly not be abused. In the absence of particular diseases such as diabetes, our advice is to eat half a fruit a day away from main meals, as a snack between breakfast and lunch, or as a snack between lunch and dinner.
Is Eating One Avocado a Day Bad for You?
No, a whole fruit a day is not “bad” for your health: if your basal metabolism is high and therefore your diet allows it, you can even consume a whole fruit (200 grams) per day. If in doubt ask your doctor.
Main benefits of eating avocado on a daily basis
Reduce the Risk of Heart Disease
Its goodness also brings significant benefits, including that of positively influencing the cardiovascular system. Thanks to its monounsaturated fatty acids that fight bad cholesterol. The supply of potassium and lutein, together with the other antioxidants contained in its soft pulp, prevent inflammation or oxidation of the veins, increasing the ability to transport blood.
Promote a Sense of Satiety with a Healthy Food
Despite being considered a fat fruit, avocado can help control weight gain. How? Making you reach the sense of satiety first. In addition, the high fiber content helps keep the intestine active.
You Can Reduce the Risk of Cancer
Antioxidants have been associated with low incidences of oral cancer. Some studies are evaluating the effectiveness of avocado in reducing the incidence of other types of cancer.
Protect Your Skin and Eyes Even in the Long Run
The carotenoids present in avocado help slow down the inevitable age-related eye and skin degeneration.
It Gives You the Right Boost
Potassium, vitamin C, monounsaturated fats: an avocado a day is the supplement you were looking for to always keep you strong and fit. Ready to face even the most stressful days.